Ostrich Meat UK – The New Beef!

 

Ostrich meat is the New Beef! UK Nutrition

If you love red meat, but could do without the saturated fat and cholesterol then ostrich is the way forward!

Nutrition experts and dietitians all over the world are highly in favor of ostrich over red meat. The taste and texture is similar, but I, myself, find ostrich to be more succulent than beef.  Because the fat is stored outside of the muscle, it is easier to process, making it leaner than chicken and other meats.

Considering how processed chicken, and even beef, is becoming nowadays, making the switch to ostrich seems to be a great choice. It is extremely easy to cook. It’s best when shallow fried rare – medium-rare. Be very careful not to overcook it as it will go rubbery! If you want a more elegant taste and have more time on your hands, cook on 100C/215F for 5-6 hours in a casserole dish of gravy, in the oven. Perfecto!

Ostrich is also high in iron – even more so than beef. This is great for those of us that lead an active lifestyle!

The photo above is a meal that I prepared. Aside from ostrich, it includes black kale, asparagus and red peppers.

All of this together makes for a great post workout meal. Here’s more of an in depth look at what’s inside:

OSTRICH
Protein – muscle & tissue repair
Iron – blood
Aminos – tyrosine (dopamine), arginine (nitric oxide), lysine (bones & heart) isoleucine (muscle repair)

KALE
Omegas – immune system, anti-inflammatory
Vitamin C – antioxidant, fights free radicals
Beta carotene (vitamin A precursor) – immune system, skin
ITCs – detox

ASPARAGUS
Antioxidants – detox
Calcium – bones
Vitamin E – immune system & free radical protection
Vitamin B6 – nerve function, liver function, energy boost, libido
Vitamin K – calcium absorption
Vitamin C – skin, organs, bones

RED PEPPERS
Capsaicin – antioxidant, reduced LDL cholesterol
Vitamin C – skin, organs & bones
Vitamin A – reduces effects of free radicals
Other minerals & nutrients – magnesium, zinc, niacin, selenium

✌🏾
Tay

Exercises to Improve Posture

Exercises to Improve Posture

 

Yes, my pants are saggin’, but if you can look past that (lol) this is a really good circuit for rear shoulders/upper back. The emphasis is on posture.

When performing the kick backs your palms should be facing backwards throughout and you should be lifting your entire chest off of the bench while squeezing your shoulder blades in towards your spine. Elbows should be slightly bent, but stiff and not contributing to the movement in any way.

Go straight into lying reverse flyes. Turning your thumbs out as you raise will cause your shoulder to externally rotate. This will force the inferior angle (bottom corner) of the scapulae down – great for stabilisation. 👍🏾

The last move is what I like to call a prone shrug. Focus on squeezing the shoulder blades together while lifting your chest off of the bench. You should feel it in rhomboids.

✌🏾
Tay

Bootybuilding – How to Build Amazing Glutes – Glute Activation 1/4 (Squat Test)

Bootybuilding – How to Build Amazing Glutes – Glute Activation 1/4 (Squat Test)

 

Bootybuilding – Glute Activation 1/4 (Squat Test)

Poor genetics is not the major cause of a “flat bottom”. It is MOSTLY (believe it, or not) the result of an unfavorable position of the pelvis and spine. I have yet to find a human being that hasn’t been crippled by an irreversible accident that has not been capable of building a nice, round ass.

The above video will quickly take you through a squat test, so that you can find out if your glutes are working properly and to get you on your way to building a nice bum.

Please note that we are using the squat test to observe the glutes – not to perfect your squat. Issues such as dorsiflexion, length of the bones in the lower body, etc. are not being taken into account here. However I will say that strengthening glutes fixes most problems with squats across the board. The only objective here is only to observe the gluteus muscle group.

Quick Breakdown About the Anatomy of the Gluteus Muscles:

If you don’t use your glutes on a regular basis then they are likely to be asleep. If you sit down for most of the day this is more than likely to be the case.

Nonactivated glutes can cause hip & knee problems, foot problems, upper & lower back pain, migraines, kyphosis, misalignment of the pelvis, a “flat bottom,” etc., so don’t think of this as something that is only for people that train. If you have any of the aforementioned problems it is probably because you DON’T train.

If you DO train and have wondered why you can’t squat properly then sorting your glutes out will improve everything from squats to bench presses, so it is definitely worth some attention!

What to do Next!

Once you have an idea of which gluteus muscles are causing a problem for you by viewing the video above, you will know whether to go.

STEP 2 – GLUTEUS MEDIUS:

http://immortal-training.com/bootybuilding-glutes-activation-2/

 

 

STEP 3 – DOMINANT QUADS:

 

http://immortal-training.com/bootybuilding-glutes-activation-34/

 

 

STEP 4 – DOMINANT LOWER BACK:

Coming soon!

✌🏾
Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England

Bootybuilding – How to Build an Amazing Glutes – Glutes Activation 3/4 (Dominant Quads)

Bootybuilding – How to Build an Amazing Glutes – Glutes Activation 3/4 (Dominant Quads)

 

Bootybuilding – Glutes Activation 3/4 (Dominant Quads)

Looking to put some “junk in your trunk”, or blast past your personal best in squats? You’ve come to the right place!

HOWEVER YOU SHOULD WATCH THE VIDEO BELOW BEFORE KNOWING IF THE ONE ABOVE IS RIGHT FOR YOU!

Poor genetics is not the major cause of a “flat bottom”. It is MOSTLY (believe it, or not) the result of an unfavorable position of the pelvis and spine. I have yet to find a human being that hasn’t been crippled by an irreversible accident that has not been capable of building a nice, round ass.

Please refer to my previous video where we use a simple squat test in order to observe the glutes:

Glutes Activation Test (Bootybuilding)

If dominant quadriceps is a problem for you then this will give you a push in the right direction.

Just to reiterate my previous post…

If you don’t use your glutes on a regular basis then they are likely to be asleep. If you sit down for most of the day this is more than likely to be the case.

Nonactivated glutes can cause hip & knee problems, foot problems, upper & lower back pain, migraines, kyphosis, misalignment of the pelvis, a “flat bottom,” etc., so don’t think of this as something that is only for people that train. If you have any of the aforementioned problems it is probably because you DON’T train.

If you DO train and have wondered why you can’t squat properly then sorting your glutes out will improve everything from squats to bench presses, so it is definitely worth some attention!

If you have any further questions feel free to comment, or inbox me for more confidentiality, and I’ll do my best to answer them!

✌🏾
Tay Gabbidon
Personal Trainer & Nutrition Therapist
Oxford, England

Bootybuilding – How to Build Amazing Glutes – Glute Activation 2/4 (Gluteus Medius)

Bootybuilding – How to Build Amazing Glutes – Glute Activation 2/4 (Gluteus Medius)

 

GLUTES! Bootybuilding – Glutes Activation 2/4 (Gluteus Medius)

Looking to strengthen your glutes, put some “junk in your trunk”, or blast past your personal best in squats? You’ve come to the right place!

HOWEVER YOU SHOULD WATCH THE VIDEO BELOW BEFORE KNOWING IF THE ONE ABOVE IS RIGHT FOR YOU!

Poor genetics is not the major cause of a “flat bottom”. It is MOSTLY (believe it, or not) the result of an unfavorable position of the pelvis and spine. I have yet to find a human being that hasn’t been crippled by an irreversible accident that has not been capable of building a nice, round ass.

Please refer to my previous video where we use a simple squat test in order to observe the glutes:

https://youtu.be/t2ckyBz0a1k

Bootybuilding – How to Build an Amazing Glutes – Glute Activation 1/4 (Squat Test)

 

If gluteus medius is a problem for you then this will give you a push in the right direction.

If you don’t use your glutes on a regular basis then they are likely to be asleep. If you sit down for most of the day this is more than likely to be the case.

Nonactivated glutes can cause hip & knee problems, foot problems, upper & lower back pain, migraines, kyphosis, misalignment of the pelvis, a “flat bottom,” etc., so don’t think of this as something that is only for people that train. If you have any of the aforementioned problems it is probably because you DON’T train.

If you DO train and have wondered why you can’t squat properly then sorting your glutes out will improve everything from squats to bench presses, so it is definitely worth some attention!

If you have any further questions feel free to comment, or inbox me for more confidentiality, and I’ll do my best to answer them!

✌🏾
Tay.G

Grip Positions for Chest Press

 

CHEST PRESS GRIP

It is important to work every muscle from every possible angle, so here’s some insight into the grip positions for chest pressing exercises.

STANDARD/PRONE
Target: Major Pectorals
Benefit: More ROM for Major Pectorals & Anterior Deltoids

This is the most common hand position for chest presses. The depth that it allows you to reach enables you to stretch the pectoral muscles more at the bottom part of the movement. It should be noted that flyes are usually the best choice for range or motion when training chest.

HAMMER/NEUTRAL
Target: Pectorals Minor & Triceps
Benefit: Less strain on shoulders

Pectorals Minor is a tiny muscle that lives in the middle of the major pecs. It’s main purpose is to stabilise the scaplae during pressing movements. The hammer grip will put more emphasis on this, but will still involve major pecs a great deal. The increased stabilisation of the shoulder means more emphasis on chest. You would think that this would mean that you could push more weight in this position. Unfortunately that is not the case! Shoulders play a big part in pressing, so if you’re looking to go heavier try the false grip (below).

SUPINE
Target: Upper Pectorals & Inner Triceps
Benefit: Upper pecs isolation

All around the best choice for upper pectorals. Even on a flat bench upper pecs will still be forced to work harder. I also strongly recommend this press if you are looking to build size in the triceps. Supine grip will make the inner head of tris work harder and this is the biggest muscle in the arms!

FALSE/SUICIDE
Target: Major Pectorals
Benefit: Enables you to press the most weight and puts less strain on shoulders

It’s AKA suicide grip because it is considered to be the most dangerous. Although in my 15+ years of training I have never seen anything go wrong with myself, or anyone else, when using the false/suicide grip approach. The grip allows you to keep your elbows under the bar and takes strain off of the hands and wrists. Imagine that you don’t have hands and that you are pressing the bar using the bottoms of your radius and ulna bones (forearm bones). Wrap your palms, fingers and thumbs around the same side of the bar and use a spotter. You can push the most weight when using this technique.

Good luck!

✌🏼✌🏼✌🏽✌🏾✌🏿
Tay